CrossFit Amundson

Saturday

OPEN GYM

A good Fight Gone Bad!

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Law Enforcement and CrossFit – CrossFit Journal Video with Greg Amundson

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Saturday’s Recommended Reading: Zone On The Rocks

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If you think adhering to the Zone diet can be challenging during a typical day, imagine how hard it can be while free rock climbing some of the worlds highest peaks! Read the article above called “Zone On The Rocks” by legendary CrossFit Coach and Athlete Rob Miller to learn how his insights on nutrition can benefit your daily routine.

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Friday

WOD

“Jackie”
One round for time of:
1000 meter Row
50 Thruster (M: 45 lbs, W: 33 lbs)
30 Pull-ups

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“Jackie” with Greg Amundson and at the CrossFit Warehouse, Camp Pendleton [video]

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“Law Enforcement Training Seminar” with Greg Amundson video [wmv] [mov]

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“I let my racket do the talking. That’s what I am all about, really.
I just go out and win tennis matches.”
Pete Sampras

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A Champions Mind [video]

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Watch the video with Pete Sampras above called “A Champions Mind”. How can the lessons that Sampras shares enhance your CrossFit experience? Post answers to comments.

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Thursday

WOD

5-3-1 Wendler Back Squat
If you are on week #1:  Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%.  Set #3 is 5 reps (or more) @ 85%.
If you are on week #2:  Set #1 is 3 reps @ 70% of your “working” one rep max.  Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3:  Set #1 is 5 reps at 75% of your “working” one rep max.  Set #2 is 3 reps at 85%.  Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”.  Set #1 is 5 reps at 40% of your “working” one rep max.  Set #2 is 5 reps at 50%.  Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

THEN….

Complete as many rounds as possible in 10 minutes:
5 Any Way Overhead (M: 185 lbs, W: 125 lbs)
7 Box Jumps
9 Push Ups
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

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“You hit homeruns not by chance but by preparation.”
Roger Maris

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Wednesday

WOD

Complete AMRAP in 15 minutes of:
2 Rope climbs, 15 feet
20 Wall balls (M: 20 lbs, W: 14 lbs)
Run 200 meters

Courtesy of CF Main Site

Mark Divine and Greg Amundson

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At the recent CrossFit Kettlebell Trainer Course hosted by Mark Divine of SealFit, Mark surprised Greg with the canteens used during the infamous Kokoro Camp #12. Mark holds the canteen used by Rob Orlando and Kristan Clever and Greg holds the canteens used by Mikko Salo and himself. Thanks Mark!

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Tuesday

WOD

5-3-1 Wendler Shoulder Press
If you are on week #1:  Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%.  Set #3 is 5 reps (or more) @ 85%.
If you are on week #2:  Set #1 is 3 reps @ 70% of your “working” one rep max.  Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3:  Set #1 is 5 reps at 75% of your “working” one rep max.  Set #2 is 3 reps at 85%.  Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”.  Set #1 is 5 reps at 40% of your “working” one rep max.  Set #2 is 5 reps at 50%.  Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN…..

16 Rounds of Tabata Push-Ups and Squats

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“You have to expect things of yourself before you can do them.”
Michael Jordan

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Monday

WOD

Benchmark WOD 6

“Helen”
Complete 3 rounds for time of:
400 Meter Run
21 KBS (M: 24 kgs, W: 16 kgs)
12 Pull-ups

Compare to 24 December 2010

CrossFit Goal Setting Trainer Course at Graham CrossFit

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Thank you to all the Athletes and Coaches who attended the CrossFit Goal Setting Trainer Course at CrossFit Graham in Puyallup, WA. this weekend. Despite the inclement weather and power outage, we had a great turnout and a lot of fun!

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“Striking and CrossFit” with George Ryan and Greg Amundson- video [wmv] [mov]
courtesy of CrossFit.com

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Watch the video above called “Striking and CrossFit”. Have you implement the new kickboxing class into your training at CrossFit Amundson? Striking is an excellent conditioning tool and also a great way to learn basic self-defense skills. We highly recommend attending Leo Garcia’s class at the new gym. Please check the schedule for class times and more information.

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Sunday

REST DAY

Saturday Community WOD
Awesome group of Athletes!  Thanks for coming out and giving CrossFit a try.

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What was your favorite Benchmark WOD from the week? Post your answer to comments.

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Saturday

CFA MEMBER OPEN GYM: 8:00-10:00 AM
FREE COMMUNITY WOD: 8:00 AM (new athletes arrive at 7:45 AM)

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Saturday’s Recommended Reading: “Virtuosity ” by Coach Greg Glassman

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Virtuosity has been described in the CrossFit Community as “Doing the common uncommonly well.” How can you add the practice of virtuosity to your CrossFit workouts? Post answers to comments.

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Friday

WOD

Benchmark WOD 5

“Fight Gone Bad”
Complete 3 rounds for total points of:
Wall Ball (M: 20 lbs @ 10′, W: 14 lbs @ 9′)
Sumo Deadlift High-Pull (M: 75 lbs, W: 55 lbs)
Box Jump (M: 24″, W: 24″)
Push-Press (M: 75 lbs, W: 55 lbs)
Row (Calories)
Rest
1 minute per station.  Clock does not stop for 3 rounds.  1 point per rep or calorie.

Compare to 31 December 2010 & 03 June 2011

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FREE COMMUNITY WOD

Saturday, January 21st – 8:00 AM
Bring your family and friends to try CrossFit!  Please arrive early to sign a waiver.

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“Aerobic exercise might promote loss of muscle bulk, strength and power,  so that it could be detrimental to sports requiring strength, power and speed.”
Dr. Mel C. Siff

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Consider the implications of the quote by Dr. Mel Siff above and then answer the following question: Do long time and distance events require long time and distance training? At what point do sport specific training regimes become a necessity? After you have considered this question, check out some of the feats taking place at CrossFit Endurance.

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Thursday

WOD

5-3-1 Wendler Back Squat

If you are on week #1:  Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%.  Set #3 is 5 reps (or more) @ 85%.
If you are on week #2:  Set #1 is 3 reps @ 70% of your “working” one rep max.  Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3:  Set #1 is 5 reps at 75% of your “working” one rep max.  Set #2 is 3 reps at 85%.  Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”.  Set #1 is 5 reps at 40% of your “working” one rep max.  Set #2 is 5 reps at 50%.  Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

THEN….

Benchmark WOD 4
“Annie”
Complete 50-40-30-20-10 for time of:
Double Unders
Sit-Ups

Compare to 29 December 2010 & 01 June 2011

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“All of us get knocked down, but it’s the resiliency that really matters.  All of us do well when things are going well, but the thing that distinguishes athletes is the ability to do well in times of great stress, urgency, and pressure.”
Roger Staubach

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Roger Staubach on Responsibility [Video]

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